Workout #51, Week #16, Cycle IV - Wednesday, October 1st
Squat - 215 x 1 x 3, 245 x 1 x 3, 275 x 1 x 1 - failed here completely, dropped the bar and all, followed it up by a FSL after a few minutes of rest - 215 x 1 x 5.
Circuit Sets, A1-A4, 45 sec rest between each exercise, 90-120 sec. rest between circuits, 3 circuits completed
A1. Barbell Front Squat - 135 lb x 5 x 5
A2. Pull-up - BW x 5 x 3
A3. Clean and press - 95 x 5 x 5
A4. Machine cable leg press - 130 x 5 x 5
Workout #52, Week #16, Cycle IV - Friday, October 3rd
Standing Overhead Press - 115 x 1 x 5, 125 x 1 x 3, 140 - 1 attempted, failure, 115 x 1 x 3 (FSL)
Assistance Work / Supersets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between supersets, 5 supersets completed
A1. Weighted Dips - 60 lb DB - 5 x 5
A2. Chin-ups - BW - 2 x 5, 2 x 4, 1 x 3, 2 (rest-pause)
B. Farmer’s Walk - 5 sets, 30 yd., 2 min rest between sets, 75 lb DB
Alactate Conditioning: 110 meter sprints on h.s. track, 4 sprints, 90 sec. rest
Workout #54, Week #17, Cycle IV - Thursday, October 9th
Bench Press - 150 x 1 x 5, 170 x 1 x 3, 190 x 1 x 2, 150 x 1 x 12 (AMRAP / FSL)
*I had no spotter today, or I am confident I could have cranked out 1-2 more on the last heavy set and the FSL reps.
Circuit sets, A1-A4, 45 sec. rest between each exercise, 90-120 sec. rest between full circuits, 5 circuits total completed
A1. Incline Bench Press - 95 lb x 4 x 10, 1 x 12
A2. One-arm DB rows - 75 lb x 5 x 10, each arm
A3. Kettlebell swings - 25 lb x 5 x 25 (25 lbs is the largest available to me, so aimed for more reps)
A4. 20 yard walking lunges - 25 lb x 5 sets @ 20 yards per set
Lactate conditioning: stadium sprints, 15 minutes + 1, 100 meter sprint on the track
Workout #56, Week #18, Cycle IV - Monday, October 13th
De-load on core lift
Standing Overhead Press - 65 x 1 x 5, 75 x 1 x 5, 90 x 1 x 12, 65 x 1 x 15 (FSL)
Assistance Work / Supersets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between supersets, 5 supersets completed
A1. Weighted Dips - 65 lb DB - 5 x 5
A2. Pull-down, Neutral grip, Cable Machine - 180 x 5 x 5
B1-B2, 45-60 sec, rest between each exercise, 90-120 sec. rest between supersets
B1. Farmer’s Walk - 4 sets, 30 yd., 75 lb DB
B2. Ez bar biceps curls - 90 lb 4 x 10
Workout #57, Week #18, Cycle IV - Tuesday, October 14th
De-load week on core lift (40/50/60 % - 1 RM)
Deadlift - 140 x 1 x 5, 175 x 1 x 5, 205 x 1 x 25, 140 x 1 x 35 (FSL/AMRAP)
Assistance Work / Supersets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between supersets, 5 supersets completed
A1. Good Mornings - 135 lb - 5 x 12
A2. Hanging leg raise (body weight) - 1 x 12, 1 x 8, 1 x 7, 2 x 6
Workout #58, Week #18, Cycle IV - Thursday, October 16th
De-load on core lift (40/50/60% of 1 RM)
Bench Press - 85 x 1 x 5, 100 x 1 x 5, 120 x 1 x 27, 85 x 1 x 30 (FSL/AMRAP)
Circuit sets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between full circuits, 5 circuits total completed
A1. Incline Chest Press (barbell) - 105 lbs: 1x 7, 1 x 9, 2 x 10, 1 x 7
A2. Seated row (machine) 140 x 5 x 10
Workout #60, Week #19, Cycle V - Monday, October 20th
Standing Overhead Press - 95 x 1 x 5, 110 x 1 x 5, 125 x 1 x 3, 95 x 1 x 10 (FSL)
Assistance Work / Supersets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between supersets, 5 supersets completed
A1. Weighted Dips - 65 lb DB - 5 x 6
A2. Pull-down, Neutral grip, Cable Machine - 190 x 5 x 5
Workout #61, Week #19, Cycle V - Tuesday, October 21st
Deadlift - 230 x 1 x 5, 260 x 1 x 5, 300 x 1 x 5, failed at top w/grip, 15 sec. rest, then another 1x 5 reps, 230 x 1 x 15 (FSL/AMRAP)
Assistance Work / Supersets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between supersets, 5 supersets completed
A1. Ez bar biceps curls - 90 lb - 4 x 10, 1 x 15
A2. Hanging leg raise (body weight) - 1 x 12, 2 x 8, 2 x 7
Workout #62, Week #19, Cycle V - Thursday, October 23rd
Bench Press
135 x 1 x 5, 150 x 1 x 5, 170 x 1 x 7, 135 x 1 x 15 (FSL / AMRAP)
Circuit sets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between full circuits, 5 circuits total completed
A1. Incline Chest Press (barbell) - 105 lbs: 2 x 10, 2 x 9, 1 x 8
A2. 1-arm DB row: 75 x 2 x 10, 75 x 3 x 12 (each arm)
Workout #63, Week #20, Cycle V - Tuesday, October 28th.
Squat - 205 x 1 x 5, 230 x 1 x 5, 265 x 1 x 3, 205 x 1 x 10 (FSL / AMRAP)
Circuit Sets, A1-A3, 1 min. rest between each exercise, 5 circuits completed
A1. Barbell Front Squat - 185 lb x 5 x 4
A2. Pull-up - BW x 2 x 5, 4 x 3
A3. Clean and press - 115 x 2 x 4, 3 x 3
Decided to enjoy the nice weather that is left, a la the Indian summer we are having, and took a brisk 4 mile walk after work too, avg 15:00 min/mile, completed in exactly 1 hour.
Workout #64, Week #20, Cycle V - Thursday, October 30th
Standing Overhead Press - 105 x 1 x 3, 120 x 1 x 3, 130 x 1 x 1, 105 x 1 x 7 (FSL / AMRAP)
Assistance Work / Supersets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between supersets
A1. Weighted Dips - 65 lb DB - 3 x 7, 1 x 6, total failure when attempting a 5th set
A2. Chin-ups - BW - 1 x 5, 2 x 4, 1 x 3, 1 x 2
This workout had quasi-fail written all over it. I’m not sure why, because I was well rested and ate a decent breakfast. I failed after 1 rep on the 130 lb 3+ set of the final 5/3/1 lift, and then I failed on the last set of the weighted dip when I normally crank out 5 sets with no issue - I couldn’t even get my chest to push slightly above parallel. Finally, my shoulders were killing me, so pull-up reps sucked ass today as well. I can normally complete 25-30 total reps among 5-6 sets.
Workout #65, Week #20, Cycle V - Friday, October 31st
Deadlift - 245 x 1 x 3, 280 x 1 x 3, 315 x 1 x 7, 245 x 1 x 16 (FSL/AMRAP)
Assistance Work / Supersets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between supersets, 5 supersets completed
A1. Back extensions (seated cable machine) - 150 lb - 5 x 12
A2. Hanging leg raise (body weight) - 1 x 12, 3 x 8, 1 x 9
Workout #66, Week #21, Cycle V - Monday, November 3rd
Bench Press
145 x 1 x 3, 165 x 1 x 3, 185 x 1 x 4, 145 x 1 x 15 (FSL / AMRAP)
Circuit sets, A1-A2, 45 sec. rest between each exercise, 90-120 sec. rest between full circuits, 5 circuits total completed
A1. Incline Chest Press (barbell) - 105 lbs: 1 x 12, 2 x 11, 1 x 10, 1 x 8
A2. Seated row (machine): 150 x 5 x 10
Workout #67, Week #21, Cycle V - Wednesday, November 5th.
Squat - 205 x 1 x 3, 230 x 1 x 3, 265 x 1 x 4, 205 x 1 x 10 (FSL / AMRAP)
*I could have cranked out more on the FSL set. I just stopped at 10 because my knees were sore, but it was a cop out. I’m confident if I had someone pushing me I could have laid out 5-8 more reps.
Circuit Sets, A1-A3, 1 min. rest between each exercise, 5 circuits completed
A1. Barbell Front Squat - 185 lb x 5 x 5
A2. Pull-up - BW x 2 x 5, 4 x 3
A3. Clean and press - 115 x 1 x 5, 4 x 4
Workout #68, Week #21, Cycle V - Thursday, November 6th.
Overhead Shoulder Press - 110 x 5 x 1, 125 x 1 x 3, 140 x 1 x 1, 110 x 1 x 7 (FSL / AMRAP)
Supersets, 45-90 sec rest between sets, 2 min rest between each circuit, 5 circuits completed
A1. Weighted (DB) dip - 65 x 2 x 8, 2 x 7, 1 x 5
B1. Pull-down (machine), neutral grip - 200 x 5 x 5
Workout #69, Week #22, Cycle V - Sunday, November 9th
Deadlift - 260 x 1 x 5, 300 x 1 x 3, 335 x 1 x 4, had a grip issue, so took a 15 sec rest and did another set of 1 x 2, and finally 260 x 1 x 15 (FSL / AMRAP)
Supersets, 45-90 sec rest between sets, 2 min rest between each circuit, 5 circuits completed
A1. Good Morning - 140 x 5 x 12
B1. Hanging leg raise (BW) - 1 x 12, 4 x 8